I was talking to some people the other day and a pool party suggestion came up. Instead of saying, “yeah, we should do that sometime.” We planned a date! I am inviting everyone to come to my house on Saturday August 12 at 10am until whenever. Bring your family, towels, sunscreen and a dish to share for lunch. We will provide burgers, hot dogs and drinks. There will be lots of fun AND at least one swimming kind of wod! This will maybe make up for the few days the weekend before that the gym will be closed, (Wed-Mon) because almost everyone in charge of any classes will be in Madison for the CrossFit Games. Come and enjoy!

MONDAY 7-10-17
8 Rounds for time:*
400 meter Run
90 second Rest
*score is total time without the last 90 second rest

TUESDAY 7-11-17
Strength WOD: Bench Press
5 reps x 3 sets
then:
For time*
100 Hip-Back Extensions**
*technique is priority, not time
**each time you break/rest do 15 Wall Balls (20,14)

WEDNESDAY 7-12-17
5 Rounds for time:
100' Sled Push (BW)
20 Sit-ups
30 Lateral KB Swings (53,35)

THURSDAY 7-13-17
"Rich"
For time:
13 Squat Snatch (155,105)
then: 10 Rounds of:
10 Pull-ups
100 meter Sprint
then:
13 Squat Cleans (155,105)

FRIDAY 7-14-17
Strength WOD: Power Cleans
3 reps x 5 sets
then:
Nathan's Birthday WOD: 7-5-17
For time:
50-40-30-20-10
Double Unders
Deadlifts (50% BW)

SATURDAY 7-15-17
Open Gym from 8 to 10am
Posted in Workout of the Day

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